Without restorative sleep neither your body nor mind will work at full capacity. Every night that you get adequate sleep you set yourself up for another day of successful healthy living. Sleep is an instinctive behavior, but that doesn’t mean that everyone does it well. Roughly 20% of Americans self report getting less than 6 hours of sleep per night. Even more Americans suffer from non-restorative sleep on a regular basis, disrupting the health of their lives. We’ve got you covered with 4 suggestions for how to sleep better and longer every night, and literally get healthier while you sleep.

1. Stop Eating Three Hours Before Bed

Stop eating three hours before you go to sleep and avoid additional and unwanted calories for three of your waking hours. You will feel lighter and it will be easier for you to lose weight. If you have trouble falling asleep or staying asleep due to tummy troubles, eating your last meal or snack at least three hours before bed will give your body time to digest and may help you fall asleep faster, and stay asleep longer.

If you find that you just can’t go those last three hours before bed without a snack try rearranging your meals and snacks throughout the day to ensure that you’re eating every three hours. If that still doesn’t work reach for a healthy snack like kale chips, or almonds.

2. Turn Off Electronics 30 Minutes Before Bed

Electronics like television, cell phones, laptops, and tablets, all emit a blue light that negatively affects melatonin, the body’s natural sleep hormone. Scientists suggest turning all electronics off at least 30 minutes before you go to bed, to allow your natural circadian rhythm to reset. This will not only help you be able to fall asleep faster, but it will also help you to stay asleep, and wake more restful in the morning.

Rather than playing on your phone or catching one more episode of your favorite tv show, spend the last thirty minutes before bed, getting ready for bed and even reading to relax.

3. Keep Your Room Cool

The air temperature in your room affects the quality of your sleep. Think about how frequently you wake in the middle of the night to adjust your covers to cool or warm yourself. Keeping your bedroom at the proper temperature allows you to sleep through the night without having to readjust your covers. Scientists suggest setting your thermostat to 65 degrees fahrenheit at night, and adjusting accordingly from there to find your perfect sleeping temperature. For many people 65 degrees fahrenheit will be perfect.

4. Sleep Naked

During sleep, your body temperature naturally declines, but wearing pajamas can cause a disruption in this temperature regulation that can lead to insomnia, or other sleep related problems. Sleeping in the buff also decreases the likelihood that you’ll overheat and sweat in your sleep (since your body will be regulating its own temperature) reducing the need for a shower every morning. This will allow you to sleep an additional 20 to 30 minutes.